New dietary guidelines issued by the U.S. government blame excess calories, not carbohydrates, for expanding waistlines. Be sure most of your carbs are from whole grains or fruits and vegetables, which supply energy, nutrients, and fiber. Aim for 6 servings of whole grains, 4 servings of fruit, and 5 servings of veggies per day.

Your body needs all three food energy sources to function properly: carbohydrates, protein, and fats. Diets that restrict certain food groups to less than recommended amounts may deprive you of important vitamins and nutrients. For example, diets that strictly limit carbohydrate intake may rob you of the important B vitamins, selenium, magnesium, and fiber found in whole-grain foods or the disease-fighting carotenoids and flavonoids founds in fruits and vegetables. For optimum health, stick to carbohydrates that raise blood sugar levels slowly, such as oatmeal, brown rice, barley, and whole-grain breads and cereals. Steer clear of high-glycemic index carbs, such as white rice, and cookies, cakes, bread, and pasta made from white flour, which tend to cause unsteady spikes in blood sugar levels.